F3 New Orleans

Tag: FNG now Banks

  • Pole Dancing – from Rudy

    8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…

    YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?

    Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.

    Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.

    Thang 2: Quadrophelia – the full 4 minutes worth!

    People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain

    Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).

    Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!

    Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.

    COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.

  • Return of Physical Fury – from Mahatma

    Okwata – there is no other like it.

    6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!

    We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
    SSH x 15
    Side lunges x 8
    AbVagoda x 8
    Peter Parker
    Shoulder Taps

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    Alternate with 20 BiG Boys

    1 minute plank recovery

    Mosey to house of pain 3 rounds of 5 pull ups

    Mosey back to the flag for some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank 1:30 with some merkins mixed in.

    COT

    Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!